10-07-2025

CF FITNESS

Strength
Every 90sec for 15min
1 x Snatch Pull
1 x Hang Squat Snatch
1 x Overhead Squat
1 x Power Snatch

Build Up

Workout
For Time
1000m Run/1000m Row/2000m Bike
150 x DU/300 x SU
30 x Power Snatches 60/40

ULTIMATE BURNOUT

Amrap 5min
250m ski
10-15 jumping squats

Rest 1min

Amrap 5min
250m row
8 single arm db hang clusters

Rest 1min

Amrap 5min
300m bike
15 sit ups

Rest 1min

Amrap 5min
15 kb swings
15 trx rows

Rest 1min

1min Russian twists
1min flutter kicks
1min lying leg raises
1min toes touches
1min plank hold